Heart Rate

By Christopher Riedy, Special to The Morning Call - Freelance | January 15, 2008

Q: I am trying to get back in shape as part of my New Year's resolution (I know its a clichM-i). I've been considering purchasing a heart-rate monitor. My question is how does knowing your heart rate affect your workout routine -- is it a way of measuring intensity? Jen A: Most people want a way to objectively measure their workout intensity. Knowing your heart rate is one way to do this. There is a direct relationship between how hard you work and how high your heart rate goes. When you first start exercising, your heart rate will immediately increase.

From aerobic activities that elevate your heart rate, to exercises that target your body's core and other muscle groups, you can get the workout you need without joining a gym. “When it comes to working out, what you get out of it depends on what you're willing to put into it,” says Chris Reidy, Athletic Training Program Coordinator at Coordinated Health. “You certainly don't need fancy or expensive equipment to get a good workout, but you do need to commit to your exercise program.” The first step is to find the time each day for exercise.

Typically, a normal resting heart rate for adults ranges from 60 to 100 beats a minute.Generally, if your heart rate is on the lower end, closer to 60 than 100, this usually implies a more efficient heart function and better cardiovascular fitness. Many welltrained athletes have a resting heart rate closer to 40 beats a minute; this is indicative of their fitness level. To measure your heart rate, simply check your pulse. You can check it in one of two places, your neck (at the side of your windpipe)

You don't hear much about potassium, but you should. It's important for muscle strength, nerve functioning and a healthy cardiovascular system. The nutrient is in lots of delicious foods, but even if you get the recommended 4,700 mg per day, you still might have a deficiency. Why? The more sodium you consume, the more potassium your body excretes. Women's Health magazine, published by Rodale of Emmaus, reveals three signs you may be lacking potassium. YOUR HEART SKIPS A BEAT 1 It's scary and freaky when your heart suddenly pounds or your heart rate speeds up for no apparent reason.

The Polar F11 heart rate monitor creates a workout program to help you attain your personal goals and daily target zone. It tells you how much, how hard and how long to exercise. It determines your fitness level, tracks your improvements, and motivates. It counts calories and measures fat burned. It predicts maximum oxygen intake. It won't pick up signals from other heart rate monitors, and it connects to Polar's Web service. And it also comes in a version just for women. Priced at a suggested $159.

Question: I take Toprol, which slows the heart rate. If I want to increase my heart rate through exercise, am I working against the medicine? I took 100 mg. at first; now I take 50 mg. I might want to work out on a stationary bike, or mow the lawn, or walk to work --there's a hill. Does it make exercise harder to do? -- D.P. Bethlehem Answer: Toprol does slow the heart rate and you have to take that into account when you're exercising, says Laurel Landis, coordinator of cardiac rehabilitation at Grand View Hospital in West Rockhill Township.

A former medical director at KidsPeace already facing indecent assault charges from two teenage girls and a woman faces additional charges after five more women came forward, according to the Bucks County district attorney's office. Dr. Basem K. Shlewiet, 42, of Buckingham Township, Bucks County, was arraigned Friday on 10 additional counts of indecent assault, according to court records. Shlewiet, a psychiatrist, specializes in treating adolescents and served as medical director of KidsPeace from 2010 to 2012, according to the national nonprofit that treats and counsels troubled children.

It started before Rocky IV, but Drago was the culmination. The portrait of the supreme athlete training with ultra-sophisticated methods was everyone's idea of the Soviet athlete. Rocky IV, however, was merely a motion picture. Look homeward, Angel. Those ultra-sophisticated contraptions Drago was using are available right here in the good 'ole Lehigh Valley. The Versa-Climber, a pole-like machine from PACE, is the newest rage among physical fitness buffs, and is currently available at Nautilus Fitness and Aerobic Center on Hamilton Boulevard.

A former medical director at KidsPeace already facing indecent assault charges from two teenage girls and a woman faces additional charges after five more women came forward, according to the Bucks County district attorney's office. Dr. Basem K. Shlewiet, 42, of Buckingham Township, Bucks County, was arraigned Friday on 10 additional counts of indecent assault, according to court records. Shlewiet, a psychiatrist, specializes in treating adolescents and served as medical director of KidsPeace from 2010 to 2012, according to the national nonprofit that treats and counsels troubled children.

1. TAKE A DEEP BREATH Have you ever noticed the way you breathe when you are in a relaxed state as opposed to a tense, anxious state? Deep, methodical breathing can actually lower stress and help the body feel relaxed. When you breathe deeply, activating the lower portion of your lungs, it sends a message to your brain for you to calm down and relax. The brain then sends this message to your entire body, causing your heart rate and blood pressure to decrease. Adversely, when under stress your heart rate and blood pressure increase, causing the entire body to become tense.

Typically, a normal resting heart rate for adults ranges from 60 to 100 beats a minute.Generally, if your heart rate is on the lower end, closer to 60 than 100, this usually implies a more efficient heart function and better cardiovascular fitness. Many welltrained athletes have a resting heart rate closer to 40 beats a minute; this is indicative of their fitness level. To measure your heart rate, simply check your pulse. You can check it in one of two places, your neck (at the side of your windpipe)

Put down the banana, rise-and-grinders: According to a new study published online in the British Journal of Nutrition, people who exercise early in the morning on an empty stomach burn more fat than those who eat before hitting the gym. Women's Health magazine, published by Rodale, has tips to learn how to tackle exercise first thing in the a.m. — so you can take advantage of a study like this, too. SLEEP IN YOUR GYM GEAR 1 Your gym...

Making a few lifestyle changes can go a long way in your quest for a better body and better health. Begin with a positive mind set and implement these 10 changes in your life. Focus on your goal and watch your body transform. 1. If you drink alcohol, do so in moderation. Alcohol can have a negative impact on your insulin levels contributing to uncontrolled cravings. 2. Eliminate ALL soft drinks. The calories in soft drinks add up way too quickly, and the sugar content can sabotage your dieting efforts.

Time is muscle. If you wait too long, your muscles won't tire enough to stimulate growth; if you rest too little, they'll be too fatigued. To find your stopwatch sweet spot, decide what you want out of your workout with this guide from the September issue of Men's Health magazine, published by Rodale. BURN FAT 1 Rest 30 seconds between sets of 12 repetitions or more. By taking shorter rest times, your heart rate stays in overdrive, cranking your metabolism and melting more fat. BUILD MUSCLE 2 Rest 1 to 2 minutes: This lets you pump out multiple burn-inducing sets of eight to 10 repetitions with heavy weight.

"Just breathe," John Joray prayed. Seconds after his son Jaiden was born, John rushed over to the table where doctors snaked tiny tubes into his son's throat. The moments were fast and frightening, until Jaiden's frail chest began to lift. Jaiden entered the world nearly three months before he was due, dangerously small. A mere 406 grams, Jaiden weighed a little more than a can of soda. At 25 weeks old, doctors expected Jaiden to weigh more than a pound, not less than one. In the delivery room, John felt a wave of shock when he saw his baby's fragile body, translucent skin, and thumb-sized foot: "He didn't even look like a baby, then I heard a faint baby cry and his first little gasp, and I was blown away.

With the weather getting better and the area's road-running scene in full swing for our elite athletes, the recreational fitness pursuers among us are gearing up for our outdoor pursuits. Just about every serious runner and cyclist is obsessed with recording training data, whether it's recording mileage, times, splits or counting calories, and that obsession has trickled down to us mere mortals. In the old days, we had stopwatches and log pads or marked our mileage on calendars.